http://www.rgj.com/article/20120118/NEWS/120118039/Baby-Bodie-Johnson-leaves-Reno-hospital-after-33-day-stay

Here are the details of the fundraiser. So if you’re looking to have a good time on Saturday, why not spend your money someplace that benefits someone that not only could use a hand, but would also really appreciate an act of kindness?

WHEN: Saturday February 4th, 7pm – closing
WHERE: Karaoke Night at the Point Night Club
3002 West 4th Street Reno NV 89523
AMOUNT: $10 cover charge
RAFFLE: 1 ticket for $5
5 tickets for $20
(great prizes)

Susie Howell helps out her son-in-law Will Johnson with new baby Bodie after coming home for the hospital Wednesday in Reno. / Liz Margerum/RGJ photo

WOD
3 Rounds for time:
200m run
400m run
600m run

After each run, rest as long as it took to run it.

So if you have the strength, now what things should you focus on to nail your first muscle up?

1. Hip drive.  You want to kip and elevate the hips toward the rings.  Don’t think about getting through the transition unless you can elevate your hips to nearly touch the rings.
2. Do a situp.  As you reach the apex derived from your hip drive, you want to try to “do a situp”.  This requires essentially curling up into a ball.  Often I’ll see people fail with ample hip elevation because they don’t pull their heels to their butts.  When done correctly, your body will rotate about the hips, getting the chest through and nailing the transition.
3. Keep the rings close to your body.  Remember, if you’re going to support your bodyweight, you need a perfectly vertical forearm.  Letting the rings move away from the body will result in a non-vertical forearm.  This will unnecessarily load the elbow and then the shoulder.  This can be painful in the same way that a tough arm-wrestling match can be painful to the shoulder and elbow.

Skill
Muscle-Ups

WOD
AMRAP 10′
5 Strict Pull-ups
10 Knees to elbows
15 steps overhead walking lunge (45/25)

Strength
Hang Cleans 3-3-3-3-3

WOD
4 x AMRAP 3′
Row 250m
1 rope climb
Max push press (75/55)

Rest 1 minute between rounds

Rowing Clinic Follow Up
I hope you all got as much out of the rowing clinic Angie taught on Saturday as I did.  It was a quick glimpse into some of the major inefficiencies in our rowing strokes.  Angie also wanted to follow up with this:

As I was sitting on my rowing machine this morning, working on some low ratings (sound familiar) I had a small epiphany as to what I probably did not convey on saturday about efficiency and rowing.  We talked a lot about controlling the slide as you come up to the catch and being quick to drive through with the legs with quick hands coming out of the finish.  However, we did not really get to how that translates to being “less exhausted” during high rate, short bursts on the rowing machine…  So let me try and explain.

The idea is you want to have as much time on the recovery as possible to give yourself some rest before you start to pull again.  The advantage to higher ratings is that you get the flywheel spinning so there is less resistance when you start to pull (push with the legs).  The faster you keep the flywheel spinning the “lighter” it feels when you start to pull so that you don’t get as fatigued.  The best  way to do this, is not to rush up to the catch as most people will have the tendency to do to keep the rate up, but to be quick at the first part of the drive and at the finish as your hands come in and out from your body.  That way you have more time to rest as you come forward to take the next stroke without losing time or dropping the rating.  The quicker and more powerful you can be initially translates to a faster moving flywheel and lower ratings without going faster up the slide to the next stroke.

So, yesterday we talked a lot about proper body position at the catch and the finish.  The reason this is so important is that if you have to spend time at the catch getting into a good position or you spend too much time getting out of the finish you lose the advantage of more rest time on the recovery as you will need to rush  back up to keep the rating up and the resistance on the flywheel lower.

Practicing at lower ratings, teaches you how to apply power at the catch, however you are still going to want to bring up the ratings for shorter duration pieces.  The key is, can you bring up the rating without rushing forward as much.

Hope this helps a little, if you have any questions, please feel free to drop me an email.

Thanks Brian for sharing this:

Strength
Good Mornings
3-3-3-3-3

WOD

7 Rounds for time:
-7 deadlifts (225/155)
-7 L pull-ups

Only two weeks left!  February 11th is the last day to get your body fat checked and be entered into the drawing.  If you are  unavailable on the 11th, please contact Ty and he can meet you during the week.  The grand prize drawing for a 7 night Mexican Riviera Cruise will occur at the February 17th, FNC.  Must be present to win.

Are you realizing your goals?  Have the crazy cravings started to go away?  Maybe you’ve fallen off the wagon a little.  If so, don’t go hiding in a ditch!  Get back ON the wagon and FINISH!  You can do it!  You can persevere!  You’re a CrossFitter!

Nick’s Sticks are Here!

There are two sticks in each package and I have to say, they’re pretty tasty.  You have a choice between grass fed beef and free range turkey.  They are $3.

Please Check the Lost and Found Box

The lost and found box is located by the southernmost desk in the front room.  CJ’s giving you fair warning.  She will be donating the contents of the lost and found box to the Gospel Mission at the end of the month.  Please look through it, even if you don’t think you’ve lost anything.  CJ said the last time she donated items from the box, there were shoes and nice shirts.  She’s giving you a month and then the stuff in the box will be gone for good.

WOD

Annie

50-40-30-20-10

• Double Unders
• Sit-ups

Cash Out

2′ AMRAP of Burpees

Hello everyone, Soupha here.  Ty’s been working like a dog over at IGT the last couple weeks (late nights, an all nighter, weekends), so if he looks a little harrowed, distracted, like a zombie… at least you all know why!  So ya got me.

Yesterday was a particularly challenging day, mentally, at CFI.  The snatch is an enormously technically lift that can take years to perfect.  It takes explosiveness, agility, coordination, finesse, and a good attitude.  Like I tell my kids every other day, if you’re not having fun, change your attitude.   These are all things that take work; a lot of it.  So kudos to you who showed up even knowing that all we’d be doing was the snatch.  Way to step up to the challenge!  Like all your trainers at CFI will tell you, just showing up is half the battle.  And for me, having a good attitude is the other half.

The Victor, by C W Longenecker

If you think you are beaten, you are.
If you think you dare not,  you don’t
If you like to win but think you can’t,
It’s almost a cinch you won’t.

If you think you’ll lose, you’re lost.
For out in the world we find
Success begins with a fellow’s will.
It’s all in the state of mind.

If you think you are outclassed, you are.
You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win the prize.

Life’s battles don’t always go
To the stronger or faster man.
But sooner or later, the man who wins
Is the man who thinks he can.

Rowing Assessment

There are still a couple spots left for tomorrow’s rowing clinic with Angie.  You might not regret missing it until the next rowing WOD, when you’re struggling to keep a 2:20 pace while your neighbor looks like she’s bored being on the rower.  **Carlos’ regular classes are cancelled for the day.**

Hope you all have enjoyed Sean’s guest programming these past couple weeks.  Today’s heinous number is a little diddy he concocted.    Debbie’s back on it on Monday!

WOD – 3 RFT of:
- Run 200m
- 5 Muscle Ups
- Run 200m
- 7 HSPU
- Run 200m
- 20 second L-hang
- Run 200m
- 25 Air Squats

Skill
Burgener warm up

WOD
“The Snatch”
- Muscle Snatch 1-1-1-1-1
- Power Snatch 3-3-3-3-3
- Snatch 5-5-5-5-5

Strength
Back Squat 5-3-1-1-1

WOD
“Triple Tabata”
- Push-ups
- Abmat Sit-ups
- KB swings (35/26) advanced athletes may go heavier if they wish
2 minutes of rest between each round of tabata
Your score is the total of the lowest number of reps completed for each exercise.

WOD
Nicole
20′ AMRAP of
- Run 400m
- Max Pull-ups
Score is total number of Pull-ups

Strength
Glute Ham Raises 3×10

WOD
3 Rounds For Time:
- 6 Squat cleans (115/75)
- 9 Ring Dips
- 12 Seated Box Jumps (24/20)